Thursday – Sn Int + Skills + SL Int + Glutes + Upper ECC
A. Halting Snatch Deadlift. Paused Squat Snatch. OHS 1.1.1 every min x 10 minutes – start @ Mod, finish @ challenging if technically good
B1. Barbell Russian Step-Ups on to 20/24” Box, 6/leg x 3 sets, 30 sec b/t legs
B2. Kipping Pullup, BMU, RMU Technique/practice x 3 sets, 1 min
B3. Seated Z Press with DBs @ 40×0, 6-9 reps x 3 sets, 1 min – legs together
B4. Double Under Practice x 3 sets, 1 min
C. Cash Out: Extra/After Class:
10 min:
20 sec L Side Bridge
10 sec rest
20 sec R Side Bridge
10 sec rest
20 sec Hang From Pullup Bar or From Rings
10 sec rest
20 sec HS Hold or FLR on Rings
10 sec rest
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Thursday – Sn Int % + CJ Int % + Jerk Work + Clean Pull
A. Power Snatch. Below Knee Hang Squat Snatch. OHS 1.1.1 x 5-7 sets, 2 min – challenging sets
B. Power Clean. Squat Clean. Push Jerk. Split Jerk 1.1.1.1 x 5-7 sets, 2 min – challenging sets
C. Split Jerk, work to a single